Comparing Nutrients in 1 kilogram Almonds VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Almonds	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	200% 5790kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	108% 34.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	104% 17.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	570% 741g	130g per day for Men 19-50 years
Sugars	60% 43.5g	321% 233g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.5% 1.1g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	29% 11g	38g per day for Men 19-50 years
Protein	378% 212g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	251% 3.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	217% 34.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	258% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	269% 2690mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	174% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	464% 37mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	184% 4.23mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	163% 1140mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	223% 3350mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Almonds have 3.5 times more Vitamin B2, 1.3 times more Vitamin B5, 6.2 times more Vitamin B6 and 213.6 times more Vitamin E than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.7 times more Vitamin B1, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Vitamin B3 per 1 kg.
• Both Almonds as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Almonds have 6.3 times more Calcium, 6.6 times more Copper, 1.3 times more Iron, 15 times more Magnesium, 5.2 times more Manganese, 4.2 times more Phosphorus, 7.3 times more Potassium and 4.9 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.7 times more Selenium and 335 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.3 times more Energy, 3.6 times more Fat, 6.9 times more Omega 6, 11.4 times more Fiber and 3.1 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 32 times more Omega 3, 3.4 times more Carbohydrate and 5.4 times more Sugars than Almonds.
• Both Almonds and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Saturated Fat per 1 kg.
• Both Almonds as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.